Friday

40 min clock
0-10 min: est 3 rm PP
10-20 min: est 3 rm PJ
20-40 min:
Complete this for time.
40 air squat
30 ring rows
20 calories
40 pistols
30 pull-ups
20 calories
40 thrusters 45/35
30 chest to bar
20 calories

Thursday, this week

Skill: chin-ups strict
4 sets of Max reps or 12 (whichever comes first)
Wod:
15 db snatch r arm 50ish/30ish
15 db snatch l arm
1 legless rope climb
(no jump start)
15 kb ovhd squat r arm 53/35
15 kb ovhd squat l arm
2 legless (no jump start)
15 power snatch 135/95
15 ovhd squats 135/95
3 legless rope climbs

Friday August 8, 2014

Skill:
3×5 front squat w/3 sec pause

Wod:
Row 500m
30 deadlifts 275/185
20 squat cleans 185/125
10 thrusters 135/95

Wednesday August 6, 2014

Skill:
Kipping pull-up
*Rx athletes; athletes with 5 or more unbroken pull-ups in a wod, do a 10 min emom while other athletes learn the Kipping mechanics.
10 ring rows EMOM for 10 min

Wod:
5 rnds of Helen